(feet thudding)
- What's up? It's Chris Heria.
Today, I'm gonna show you the top 10 best exercises
to burn the most amount of calories
without needing any weights, equipment, or even a treadmill.
Now, simply put, the exercises
that will burn the most amount of calories per rep
are gonna be compound exercises like burpees
because they use multiple large muscle groups
to perform an exercise,
which requires significantly more energy and effort to do
versus exercises that isolate a single muscle group
like bicep curls.
But there are also other factors like the intensity
or duration that will affect calories burnt,
and even things outside of exercise like age, gender,
body composition, and height.
People who are larger or have more muscle burn
more calories, even at rest.
That's because muscle tissue is metabolically more active
and burns more calories than fat tissue
as larger people require more energy to move their bodies,
and men usually have less body fat
and more muscle than women of the same age and weight,
typically because men have more testosterone,
which implies that men burn more calories
than women rep for rep.
But regardless, if you wanna burn more calories,
you'll need to be doing the exercises
that I'll be showing you today
as they'll allow you to burn the most amount of calories
without needing any weights, equipment, or a treadmill.
And I've actually put them all into today's routine.
So follow along with me.
I'm gonna take you through all 10 of these exercises,
burning well over 100% calories
and pretty much the most amount of calories
that you could burn within 10 minutes.
And to properly follow along like always,
and to get this workout on your phone
and schedule at any time,
all you need to do is download the Heria Pro app
in the App Store, Google Play Store,
or just hit the link down in the video description below.
Open up to the YouTube workout section of the app,
and you should be able to find this routine.
And if you can't, you can always use the search bar.
You'll find exactly what you're looking for.
Remember, duration as well as intensity
and effort are gonna be a big factor
in how many calories you actually burn per rep.
So we're gonna be going for 45 seconds for each exercise
with a 15-second break in between
to make sure that we're burning the maximum amount
of calories in the shortest amount of time
as that will determine even more calories you burn.
And a great thing about doing
this high intensity interval training style
is that you'll have an after-burn effect
that will have you burn even more calories
throughout your day,
even hours after you've already finished your workout.
So with that said, let's get into the very first exercise
that's gonna burn the most amount of calories,
we're gonna be going for burpees.
If you're a complete total beginner,
you can always just do the movement,
get down into the ground, a little pushup position,
stand right back up.
If you're a little more advanced,
you can get down to a pushup, stand up,
maybe even add the jump into there.
Or you can just do a burpee without the pushup.
For everyone else, you can just go ahead
and do a good old fashioned burpee.
And if you're even more advanced,
you can go for a high burpee just like this.
(upbeat music)
Pick your intensity
and keep it going.
If you feel fatigued,
you can go through these different levels.
Stand up.
The name of the game is just to keep the intensity
and don't stop.
So you can go through the different levels as you go.
(upbeat music)
Last 10 seconds.
Five, four, three, two, and one.
Whew!
There you have it, already burning a ton of calories.
Moving on, we're gonna go into jump squats.
Remember, if an exercise
requires multiple large muscle groups,
requires energy and a ton of effort,
it's gonna be burning a ton of calories.
That's what we're gonna be doing with these squat jumps.
So we're gonna get down,
jump up just like this.
You can go even faster if you like,
wherever you're at.
If this is too difficult,
you can always go onto an elevated surface.
Sit down, stand up.
Use all three levels if you like.
(upbeat music continues)
Definitely wanna pace yourself.
We need to last eight more minutes.
Here we go, last 10 seconds,
Three, two, and one.
All right, shake those off.
Next, we're gonna be going into switching lunges,
another explosive compound exercise
to burn a ton of calories.
Just feel that heart rate up.
If you need to take a second to catch your breath,
go ahead and do so.
Everyone else get down in position.
We're gonna be going for switching lunges just like this.
If this is too difficult, you can always walk it out,
but you wanna bring up the intensity and the effort.
(upbeat music)
All right, we're halfway.
Keep going strong.
This is definitely a challenge,
especially if you're not used to training like this.
Even if you can lift a lot,
this is still a hard workout.
10 seconds.
Five, four, three, two, and one.
Let's go ahead and shake that off.
We get down to the ground into a pushup position.
We're gonna be going for switching mountain climbers.
Whew!
All right, take a second to catch your breath.
Let's get into pushup position,
knee to opposing elbow just like this.
If you can pick up the pace,
twist your torso so you're hitting your obliques.
Squeeze your core and squeeze the ground.
The most important thing is to pace yourself,
regulate your breathing.
This is training like an athlete.
If you're not used to this,
like I said, it's gonna be pretty difficult.
So make this a journey.
You are gonna slowly get more efficient
over time the more you do this.
We're almost there.
Last 10 seconds.
Five, four, three, two, and one.
I'm already drenched in sweat.
It's only been a couple minutes,
but after this exercise, we're gonna be officially halfway
to just five more minutes left.
Next, we're gonna go up into pushups.
If pushups on the ground is too difficult,
you can always do it on an elevated surface,
absolutely anybody can.
It just depends on the height
of the elevation of that surface.
Of course, the lower it is, more resistance,
the harder it's gonna be.
The higher it is, the easier it's gonna be.
And everyone else should be knocking these pushups out
on the ground just like me.
Remember, you're gonna be able
to get more efficient at this.
The more you do it, it's gonna get easier and easier.
So if this is your first time, just take it easy,
just get through it.
That's the first step.
Then get good at it.
Last 10 seconds.
Five, four, three, two, and one.
All right, shake that off.
We're gonna get into the next exercise.
That's gonna be high knee taps,
a killer when it comes to burning calories.
And after this, we're gonna be officially halfway.
So tap one knee, tap the other knee, bring them up.
Bring up the intensity as much as you can go right now.
We are busting a sweat in just five minutes.
I don't even sweat this much
after eight to 10 minutes on the treadmill.
And the best thing is that these exercises are also building
and strengthening the different muscle groups
in your body as well.
It's not just cardio,
we're building muscle at the same time
as we're burning calories and getting shredded, burning fat.
(upbeat music)
Last 10 seconds.
Five, four, three, two, and one.
Whew! We just have four more exercises to go.
All right, let's get back down onto the ground
into a pushup position.
This is gonna be another compound exercise
that uses your whole entire body.
In, out, open, close.
Keep it going with me.
Now, if you're fatigued,
you can always do little jumps just like this,
but try not to stop.
(upbeat music)
If you're more advanced, give me some big range of motion.
Squeeze your core, squeeze the grip on the ground.
Stay consistent.
Regulate your breathing.
More than halfway there.
(upbeat music)
Last 10 seconds.
Five, four, three, two, and one.
All right, we are flying through this routine.
Three more exercises left.
Coming up next, we're gonna be going for squat taps.
We're gonna jump into a squat, tap the ground, jump back up.
All right, so we're gonna tap the ground just like this,
come right back up, tap on the other side, and up.
Let's keep this going.
Squeeze the core.
Get down low.
After this, we just have two more exercises.
The next one is gonna be the most intense,
and then we're gonna cool down with jumping jacks.
And that's gonna be the end.
More than halfway there.
Stay strong.
(upbeat music)
Last 10 seconds.
Six, five, four, three, two, and one.
There we have it, down to the last two exercises.
This is the last one,
we're gonna give it everything we got.
We're gonna go for side to side jump squats.
They look like this.
You go down, jump to the other side, jump to the other side.
If this is too difficult,
you can always walk it out just like this or skip.
And of course, if you get too fatigued,
you can keep going like this as well.
Choose a level that's gonna work for you.
Keep the intensity and the effort
and give it everything you got for the last two.
(upbeat music)
Halfway there.
Dig deep, guys, here we go.
Last 10 seconds.
Five, four, three, two, and one.
Whew! Legs on fire.
I am drenched and dripping in sweat.
We're gonna finish this off,
some jumping jacks.
Keep the intensity up.
It's time to crush this.
Squeeze the core.
We're gonna get everything we got for this last one.
Don't hold anything back.
And if this is your first time training like this,
you are a beast.
Congratulations for getting through this with me.
You're on your way to building the ultimate physique,
not just looking strong, actually being strong.
Here we go.
(upbeat music)
Last 10 seconds, push it.
Five, four, three, two, and one.
I am dead, drenched in sweat,
burnt way more calories in 10 minutes
than you would've done running on the treadmill.
That's a fact.
Not only that, but we also built muscle at the same time
as we burn a ton of calories,
and we're gonna continue to burn calories
because we trained high intensity interval style hours
after we finish this workout later on through the day.
So if you consistently train like this,
you're gonna be burning way more calories every single day,
getting in the best shape of your life,
absolutely getting shredded,
not just looking strong, actually being strong.
Now, completing this for one round is perfect
if you're doing this once a day
or if you're a beginner just getting into working out.
But the more you do it, the stronger you're gonna get.
And eventually, you're gonna be able to go for more rounds.
But to benefit the most out of this routine,
you wanna be able to eventually do it
for at least two to three rounds total.
But remember, getting in shape
and staying in shape is a journey and a lifestyle,
not a destination.
So the best way to get in shape
and stay in shape is to do something
that you can consistently commit to all the time.
So if doing this for two to three rounds right now
is just too much for you, stick to doing it once a day,
one round every time you do it.
Eventually as you get better and stronger,
you'll be able to take on more volume,
and your workout will eventually be your warmup,
just like it was for me.
And for those of you that are using this
for your cardio day, that's amazing.
But this was only 10 minutes for one round.
So you wanna be able to go for at least a couple more rounds
to have a solid successful cardio day.
And of course, just like always,
to get this workout on your phone as well as full access
to all my workouts just like this
that you can do absolutely anywhere
that will have you in the best shape of your life,
all you have to do is download the Heria Pro app
in the App Store or Google Play Store,
or just hit the link down in the video description below.
It's like having me as a personal trainer
right in your pocket.
And of course, like always, if you enjoyed this video,
definitely smash that like button.
I really appreciate it,
and it helps YouTube share my videos
to more people out there.
So comment down below
and let me know what you want the next video to be about
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because I post every single week at Tuesday,
11:00 AM USA Eastern Time.
And every single week, I'm posting workouts and lessons
and nutrition advice that are gonna have you
in the best shape of your life.
Now, let's replay this video back two more times
to get two more rounds together.
Mad love, peace out, baby.